After both sessions, the volunteers were set free in a room with a laden buffet and told to eat at will.

　　每次实验后，参与者面前都摆上了丰盛的自助餐，可以随意享用。

　　The walkers turned out to be hungry, consuming about 50 calories more than they had burned during their hourlong treadmill stroll.

　　结果是，步行者很饿。她们吃掉的热量比刚才在跑步机上消耗掉的还多50卡路里。

　　The runners, on the other hand, picked at their food, taking in almost 200 calories less than they had burned while running.

　　跑步者则正相反，她们挑挑拣拣，吃的比消耗的几乎少200卡路里。

　　The runners also proved after exercise to have significantly higher blood levels of a hormone called peptide YY, which has been shown to suppress appetite. The walkers did not have increased peptide YY levels; their appetites remained hearty.

　　而且锻炼后，跑步者血液中一种名为酪酪肽的激素水平显著提高，这是一种能够抑制食欲的激素。步行者血中的酪酪肽没有升高，她们食欲旺盛。

　　So to eat less, run first.

　　想吃少，先跑一跑。

　　But on other measures of health, new science shows that walking can be at least as valuable as running — and in some instances, more so. A study published this month that again plumbed data from the Runners and Walkers Health Study found that both runners and walkers had equally diminished risks of developing age-related cataracts compared to sedentary people, an unexpected but excellent benefit of exercise.

　　不过在健康的其他方面，新的科学研究显示：步行至少和跑步一样有益;而且在某些情况下胜于跑步。今年5月发表的一项研究再次深入探索了“跑步与步行健康研究”的数据。研究者发现：比起久坐不动的人，跑步者和步行者患老年性白内障的风险都有所降低。这可是锻炼带给人们意料之外的又一大好处。

　　And in perhaps the most comforting of the new studies, published last month in Arteriosclerosis, Thrombosis and Vascular Biology and again using numbers from the versatile Runners and Walkers Health Study, runners had far less risk of high blood pressure, unhealthy cholesterol profiles, diabetes and heart disease than their sedentary peers. But the walkers were doing even better. Runners, for instance, reduced their risk of heart disease by about 4.5 percent if they ran an hour a day. Walkers who expended the same amount of energy per day reduced their risk of heart disease by more than 9 percent.

　　最令人欣慰的也许是4月份刊登在《动脉硬化、血栓和血管生物学》(Arteriosclerosis, Thrombosis and Vascular Biology)上的那项新研究了。它再次利用了全面的“跑步者与步行者健康研究”数据。分析发现：跑步者比久坐不动者患高血压、糖尿病、心脏病和查出不良胆固醇指标的概率低得多。不过，步行者的数据更棒。举个例子，跑步者每天跑一个小时，患心脏病的概率降低4.5%;而每天消耗同等热量的步行者，其心脏病患病风险能降低9%以上。

　　Of course, few walkers match the energy expenditure of runners. “It’s fair to say that, if you plan to expend the same energy walking as running, you have to walk about one and a half times as far and that it takes about twice as long,” said Paul T. Williams, a staff scientist at Lawrence Berkeley National Laboratories and the lead author of all of the studies involving the surveys of runners and walkers.

　　诚然，很少有步行者的能量消耗堪比跑步者。“公平地讲，如果你想用走路的方式消耗掉跑步所能消耗的热量，那你要走1.5倍的距离，花2倍时间。”劳伦斯伯克利国家实验室的研究员保罗·T·威廉姆斯(Paul T. Williams)说。威廉姆斯是上述所有利用了“跑步者与步行者调查”的研究论文的第一作者。

　　On the other hand, people who begin walking are often more unhealthy than those who start running, and so their health benefits from the exercise can be commensurately greater.

　　从另一方面来说，开始进行步行锻炼的人通常都不如开始跑步的人健康，因此他们健康获益相对更大。

　　“It bears repeating that either walking or running is healthier than not doing either,” Dr. Williams said, whatever your health goals.

　　无论你的健康目标是什么，“跑也好走也好，都比什么都不做强。这一点值得重申。”威廉姆斯博士说。

　　For confirmation, consider one additional aspect of the appetite study. The volunteers in that experiment had sat quietly for an hour during one session, not exercising in any fashion, neither running nor walking. And afterward they were famished, consuming about 300 calories more than the meager few they had just burned.

　　为证明此论点，让我们看看那个食欲研究的额外发现：参与者在第二天的实验中静坐一小时，没做任何形式的运动。然后她们饿得不得了，比起刚才燃烧的屈指可数的一点热量，她们竟多吃下去了300卡路里。